2.27.19 Training Sessions (3)

GENERAL FITNESS
“Pull-up Primer”
In teams of 2-3 athlete of similar strength
2x (1-6) Strict Pull-up (Bar or Rings) Ladders, any grip
1-1-1, 2-2-2, 3-3-3, etc.
If doing Ring Rows double the reps 2-4-6-8-10-12
10′ Cap
Then:
EMOM x 30
1. 15x Wall Ball, AHAP
2. 50s KB Rack Hold (AHAP), Alt. Kneel-to-Stand
3. 30x Mountain Climbers
4. 15 Calories (Row or Assault Bike)
5. Rest
6 rounds




STRENGTH
2×10 Alternating Handcuffs
2×10 Push-ups with a PLUS
Then:
Bench Press with chains
10-10-8-6-6, climbing
Between sets do 5x Chin-ups (add weight if necessary)
Then:
5×8 DB Bent-Over Row
Then:
3x30s Back Plank on Bench
Then:
Cool Down




CROSSFIT
Clean and Jerk warm-up
Then:
5×3 Clean and Jerk with a 2s pause below the knee, 15′
Then:
EMOM x 20
1. 12x Double DB Snatch (30/20)
2. 16x Walking Lunges with DBs in Front Rack Position
3. 10-15x Pull-ups
4. 40s Low Plank (on forearms)
Then:
Cool Down



PHOTOS
N/A